06/05/2023
9 BEST WAYS TO STOP PERIOD CRAMPS
What Causes Periods Cramps?
Period cramps are caused by contractions in your uterus. These contractions are triggered by changes in your body’s hormone levels, particularly prostaglandins. When you menstruate, your uterus contracts and sheds its lining, which is released as blood through your va**na.
Some people are more likely to experience period pain, particularly those who:
* Are younger than 30 years of age
* Bleed heavily during their periods
* Have irregular bleeding
* Have a family history of period pain
* Smoke
* Started puberty early (age 11 or earlier)
1) USE A HEAT PATCH
Using a heated patch or wrap on your abdomen can help relax the muscles of your uterus. It’s these muscles that cause period cramps. Heat can also boost circulation in your abdomen, which can reduce pain.
ResearchTrusted Source shows that heating pads can help relieve period cramps and may even be more effective than taking acetaminophen (Tylenol).
You can buy abdominal heat patches online or at any drugstore. They’re super easy to use — just peel and stick them on your abdomen.
Electric heating pads and hot water bottles aren’t as convenient to use as patches, but they’re good choices if you’re spending some time at home and don’t need to move around much
2) MASSAGE YOUR TUMMY WITH ESSENTIAL OILS
Research suggests that some essential oils can help ease period cramps when massaged onto the abdomen, especially when used in a blend of oils.
Oils that seem to be most effective at reducing period cramps include:
lavender
sage
rose
marjoram
cinnamon
clove
Before using essential oils, you’ll want to mix them with a carrier oil, like coconut oil or jojoba oil. Carrier oils work by safely “carrying” the essential oil into your skin and helping to spread the oil over a large area. You’ll also want to do a patch test before applying essential oils to your skin, just to check for an allergy.
Once your oil mixture is ready to use, rub a few drops between your hands and then give your tummy a gentle massage using a circular motion.
3) EXERCISE
According to a 2018 studyTrusted Source, low-to-medium intensity aerobic exercise may help reduce pain caused by period cramps.
In this study, scientists found that women who did 30 minutes of aerobic exercise 3 days a week for 8 weeks showed significant reductions in period cramps.
To fit an aerobic workout into your schedule, consider biking to work, going for a brisk walk at lunchtime, dancing to your favorite tunes, or playing a sport you enjoy.
4) TAKE A PAIN RELIEVER
Over-the-counter (OTC) pain relievers can help with period cramps and other period-related pain, like headaches.
While pretty much any type is bound to offer some relief, nonsteroidal anti-inflammatory drugs (NSAIDs) are best, according to the American College of Obstetricians and Gynecologists. This is because NSAIDs don’t just relieve pain and inflammation, but they also reduce the number of prostaglandins made by your body and lessen their effects.
OTC NSAIDs include:
ibuprofen (Advil, Motrin)
naproxen (Aleve)
aspirin (Bufferin)
To get the most bang for your buck, ibuprofen is the best of these OTC NSAID options, according to a 2020 meta-analysisTrusted Source.
The study compared the effectiveness and safety of OTC pain relievers for period pain. The most effective was actually diclofenac, but it was worst for safety, making ibuprofen the best option for dysmenorrhea.
These medications work best if they’re taken at the first sign of cramps or pain. Be sure to take only as directed and talk with your doctor first if you have a history of heart, liver, or kidney problems, or if you have asthma, ulcers, or bleeding disorders
5) TAKE SUPPLEMENTS
Several studies suggest that different types of dietary supplements may help reduce period cramps, though it’s not known exactly how they work.
A 2017 reviewTrusted Source of magnesium use in gynecology found the mineral to be considerably more effective at relieving cramps than placebos in controlled studies.
A 2020 review of nine studies on the effectiveness of cinnamon, fennel, and ginger found that all were associated with reduced period pain. Cinnamon also appeared to shorten the duration of pain.
Other supplements that have been linked to reduced period cramps include:
calcium
vitamins B6, B1, E, and D
vitamin B12 and fish oil
As with OTC meds, use as directed, and talk with your doctor if you’re taking any other medications, as they may interact with supplements.
6) SOAK IN A TUB
Soaking in a hot bath is another way to surround your abdominal, pelvic, and back muscles with the warmth they need to relax.
You can enhance the pain-relieving power of a good soak by adding a few drops of essential oils — like lavender, sage, or rose — mixed with a carrier oil to your bathwater. Adding Epsom salt may also help relieve muscle pain.
Try to relax in a hot bath for at least 15 minutes to get the most benefit from it.
7) SWITCH UP YOUR SLEEPING POSITION
Anecdotal reports say that the fetal position is the best sleeping position for menstrual cramps. This could be because the position doesn’t place weight on your abdomen or lower back which is where period pain is typically felt.
There isn’t any research into how your sleeping position can affect period pain, but that doesn’t mean it isn’t worth giving a try.
8) STAY HYDRATED
If you’re dehydrated, abdominal cramps might feel more painful.
Aim to drink eight 8-ounce glasses of water per day. You’ll need more if it’s hot, if you’ve been exercising, or if you simply feel thirsty.
9) AVOID CAFFEINE AND SALTY FOODS
Some foods are better than others when it comes to improving — or worsening — period pain.
For instance, eating foods that reduce inflammation may help. These include:
berries
fatty fish
avocado
extra virgin olive oil
It’s also a good idea to limit foods that can cause water retention, bloating, and discomfort, like:
salty foods
caffeine
alcohol
fatty foods
According to a 2020 studyTrusted Source, following the Mediterranean diet and reducing alcohol intake was associated with shorter, lighter periods and reduced menstrual pain
©️ Healthline.com
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